floFOCUS

HYROX

8-min amrap

• 2 sled push
• 12/10 cal ski
• 15 butterfly sit ups

8-min amrap

• 100ft burpee broad jump
• 10 t2b
• 12 trx alt. knee tuck/pike

8-min amrap

• 400m run
• 300ft farmers carry

8-min amrap

• 500m row
• 12 zercher sandbag lunge
• 12 total s/l vups

*2-min rest between amraps

Total Body Balance

primary balance (3 rounds)

• 8 Each bulgarian split squat
• 10 db push press (pause @top)
• 10 kb rdl

front squat + push press from floor

6 x 3 fs+ 2 pp @ RPE 6-6.5

(Clean from floor to front rack)

Hold Grip, improve front rack poisiton, upright torso

12-min amrap

• 12/10 cal bike
• 10 total alt. db snatch
• 10 db step overs

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 4 @ RPE 8↓ reduce load
• 6 @ RPE 7↓ reduce load
• 8 @ RPE 6.5↓ reduce load
• 10 @ RPE 6

Rest ~2:00 between sets

2 GIANT sets:

• 10 alt. arm db chest press
• 12 alt. db plank row
• 15 lateral raise
• 12 hammer curl

amrap remainder of time

• 400m run or 500m row
• 20 push ups + 10 pull ups
• 400m run or 500m row
• 20 alt. gorilla row + 10 burpees

Push/Pull

20-min

2 rounds

• 12 rb pull through
• 8 tempo rdl (3-sec lowering)

Deadlift 3×4 @ 78%

• Rest 2:00–2:30

for time: (15-min)

20-18-16-14-12-10

• kb swings
• box jump overs

*200m run after each round*

HYROX (Partner or Solo)

4 rounds

• 40 cal ski
• 40 sandbag walking lunges
• 40 cal row
• 40 burpee broad jumps
• 200 ft farmers carry

chip away w/partner, if solo either do it all or cut reps in half

Partner Chipper

for time: (40-min)

4 rounds

• 50 br double slam
• 40 hang power clean
• 30 sh2o
• 200m run (together)

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/85)